Meatless Monday: Enchilada Casserole

Ugh. I'm sick.

After running around for the past few weeks SO busy my body finally said "Nope!". So I spent today in bed annoyed I couldn't get anything done. I take after my mother that way, we both usually refuse to get sick. If you don't acknowledge it, it won't happen right??

It also started snowing today! I love looking at the snow and drinking hot chocolate inside :) Driving in the snow is a different story though...thankfully these past few years at school have taught me what to expect with Utah winters.

Last winter it got a little excessive.

 

 

That was up to our knees in sugarhouse park! We'll see what this year brings!

 

 

For meatless Monday I wanted to give you a casserole-y dish that warms you up. You won't even miss the meat in this one! You can make it spicy, with green sauce, red sauce, etc.

 

I used fewer tortillas than the recipe called for to cut calories. I also added in frozen corn that had been thawed as well as black beans for more fiber. The diced tomatoes I used had jalapenos in them to make it more spicy! Yum

 



Oh yeah and I added spinach because...why not? I wouldn't recommend using it though if you'll be reheating this dish.

 

 

Fresh out of the oven! I cut the tortillas into fourths to layer them more evenly in the pan. This is also a great way to control portion sizes. I only put cheese on top to make this a more low-cal meal but you can mix some into the filling as well. I think this would be great with chicken or beef cooked in taco seasoning! This dish is also great for college students on a budget, most of the ingredients are fairly cheap.

 

 

Enchilada Casserole

Prep/Cook time: 40 minutes total

6 servings, 260 calories/serving

 

Ingredients:

6 corn tortillas (or more if you prefer)
1 jar/can fire roasted red enchilada sauce (my jar was 14 oz)

1 bag frozen corn, thawed

1 8 oz can diced tomatoes
1 8 oz can black beans, rinsed and drained

Mexican cheese

Optional additions: rice, bell pepper, pinto beans, chicken, beef, cooked yams, etc.

Optional toppings: sour cream, avocado, guacamole, salsa, sriracha

 

Grease a 9 x 13 dish and preheat oven to 350. Pour about 1/2 cup of the enchilada sauce into the bottom of the baking dish. Top with your first layer or tortillas.

 

In a large bowl, mix the rest of the enchilada sauce, corn, black beans, diced tomatoes, and any other add-in you'd like. Pour the mixture on top of the first layer of tortillas. Add the second layer of tortilla and top with cheese.

 

Cover with foil and bake for about 30 minutes, or until bubbly and the cheese has melted. Let cool for 5 minutes and serve with toppings!

 

Yum :) Hope you're all staying healthy and warm!



 

I'm no Martha.

So...finally back to school and back in the swing of things. After my jaunt last weekend at Washington State University I needed to recover, if ya know what I mean.

 

By Monday I was craving soup and some quiet time. I was in the mood to cook up something ground breaking but since I'm a poor college kid I had to work with what was in the pantry. I had some awesome sausage and lentils to do something with so I found a recipe on Martha Stewart's website that looked delish.
 
Now let's be real...Martha was that lady growing up everyone made fun of because her attention to detail and party planning was so ridiculous. Honestly. Who has time to bead garlands for your 4-year-old's birthday party or stamp personalized stationery? Not me!
 
Being in college I sometimes feel like the Anti-Martha.
 
 
To make this soup I literally had to use this large sauté pan because I forgot we don't own a stock pot.
Awkward.

 
 I went to use the chicken sausage and found out it had been in the fridge too long (gross). I ended up using Italian chicken patties from Costco I ground up.
 
I don't have the money to buy $30 olive oil imported from Italy (Although I did buy a $26 cheese wheel from Wazzu over the weekend...whoops).
 
Nothing is thought-out when I'm cooking, although it is well-intentioned. 
 
Nothing is organized.
 
We have an expensive juicer in the house but we still use towels to take things out of the oven because for some reason pot holders are just not in our budget.
 
To be honest I kinda just wing it.
 
 



 
 
This may be one of the ugliest soups you ever eat. Totally un-Martha. But it hits the spot.

This soup is versatile and you can really change it up to whatever you're in the mood for. I think it would be really good with spicy sausage and a little cheese on top or some crackers.

As with all soups, keep sodium in mind. Soups and broths have a ton of sodium in them so whenever possible, buy low-sodium versions of broth. For this dish I would also suggest turkey or chicken sausage to decrease saturated fat and nitrates. Nitrates (also seen as nitrites) are put into prepared meats to preserve them. Basically any deli meat you come into contact with has them in some form or another.
 
These chemicals can cause negative health effects such as cancer, lymphoma, and a bunch of other nasty diseases. The nitrates themselves aren't bad and are naturally occurring in our diet. When they come into contact with high heat however they turn carcinogenic. So look for nitrate-free deli meats when you're out shopping! How can you tell if your sausage has nitrates or nitrites? Look on the ingredients list! Often sodium is the precursor to nitrate or nitrite but I've seen it many different ways. Here's an example for Chorizo..
 

 

btw beef collagen casings sound disgusting whatever those are.
 
Sausage, Lentil, and Spinach Soup
Adapted from Martha Stewart
Total time: 1 hour
Serves 6
~150 calories per serving
 
Ingredients:
2 tsp Extra Virgin Olive Oil
8 oz. Italian sausage (or chicken/turkey sausage, chicken patties, whatever)
2 celery stalks, thinly sliced
1 medium onion, diced
1/2 cup dried lentils
6 cups low sodium chicken broth (or veggie)
A couple handfuls of Spinach (try kale or chard if you're feeling adventurous)
2 tsp red wine vinegar (optional)
*Feel free to experiment with veggies. Carrots or peppers would be good too.
 

In a large Dutch oven or heavy pot, heat oil over medium-high. Add sausage and cook, breaking up meat, until golden brown, about 5 minutes. Add celery and onion and cook until softened, about 5 minutes. Add lentils, broth, and 1/2 cup water and bring to a boil. Reduce to a rapid simmer, partially cover, and cook until lentils and vegetables are tender, 25 minutes.

 

Add spinach and season with salt. Return soup to a rapid simmer, cover, and cook until spinach wilts, about 5 minutes. Remove soup from heat, stir in vinegar, and season with salt and pepper.

 

 

That's it! Easy huh?

 

 

 
 Check in soon for Meatless Monday, I made an awesome Enchilada Casserole I can't wait to share with ya'll.
 
 
 
 
 
 
 
 
 
 
 
 
 

First Post! Apple Cinnamon Muffins

Hey everyone!

Welcome to the 21st pantry and my first blog post. I hope you enjoy all the recipes and fun tips to come when it comes to nutrition and cooking on the cheap.

Don't you love fall? I love everything that comes with it: football, pumpkin, school, and the changing of seasons.

In Utah we have a fall break which is so nice. I go home to Seattle and enjoy family and friends.

Why did I ever leave Washington?

When I'm at home in a gluten-free household, I love to go crazy with my baking since I have people to share it with! Earlier this week I went on a muffin craze and made gluten-free pumpkin nut muffins and gluten-filled apple muffins for Jake.

Of course when those came out of the oven Dad wanted his own gluten-free version. I decided to give them a makeover for both of our benefit. I replaced buttermilk with Greek yogurt and oil with applesauce. Applesauce works great for baking, make sure you use unsweetened to avoid added sugars.

I have a confession...after tasting the batter with my healthy changes it didn't have the taste and consistency I wanted so I added just 1/3 cup of brown sugar as well as a tablespoon of oil. Healthy food needs to taste good too right??

 

These muffins came out light and satisfying. They aren't overly sweet and would be good for breakfast with eggs or a smoothie if you're on the go!

Apple Cinnamon Muffins
adapted from Cook Eat Share
12 servings
152 calories/muffin

2 Cups Whole Wheat Flour (or gluten free)

1 Tsp. Baking Soda

1/4 Tsp. Ground Cinnamon

1/4 Tsp. Ground Ginger

1/4 Tsp. Ground Allspice

1/4 Tsp. Ground Nutmeg

1/3 cup plus 2 Tbsp brown sugar

1/4 Tsp. Salt

2 Large Eggs

1 Cup applesauce (unsweetened)

1 container vanilla Greek yogurt

1 1/2 tablespoon oil

1 Small Gala or Honeycrisp Apples, Diced
2 Tbsp rolled oats

 

Preheat oven to 375°F. Grease 12 standard size muffin-pan cups or line with paper liners.
Place diced apples in a small bowl, steam briefly in microwave for approximately 3 minutes; cool completely.
Mix together flour, baking soda, cinnamon, ginger, allspice, nutmeg and salt.
Combine eggs, applesauce, 1 Tbsp oil, and yogurt then add to the flour mixture. Fold in apple pieces.
Prepare topping by mixing brown sugar, oats, and a half tablespoon of oil.
Spoon batter into prepared pan, filling cups two-thirds full. Top with the brown sugar mixture.
Bake muffins until lightly golden and tops spring back when pressed, 25 minutes. Transfer pan to a wire rack to cool slightly. Turn muffins out onto rack to cool slightly to serve warm or cool completely.

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